Shun off your extra fat, here is How?

All over the world, obesity is on the increase. It is a major risk factor for heart, liver, and nervous system diseases, as well as musculoskeletal disorders.

The best ways to control obesity are simple and effective:

Eat less and take moderate but regular exercise.

The old saying “Eat food like medicine. Otherwise, you may end up eating medicine like food” holds true even in modern times.

Here are some tips for weight loss and shun off your extra fat :

1. The will to lose weight:

Focus on nourishing your body, instead of depriving it. Weight loss should follow as a natural side effect. The first step towards weight loss is to have “the will” to do it, and an understanding of how to set about it. One has to have enough determination, and it must become a lifestyle habit. Embarking on a “diet” is not always the answer. One of the biggest problems with “diets” is that they almost never work in the long term, and finally, people end up heavier than they were previously.

2.Keep healthier food choices close :

This can help prevent you from eating something unhealthy once you become excessively hungry. In fact, allowing yourself to become ravenously hungry is a mistake!

A few snacks that are easily portable and simple to prepare which you could have on hand to satisfy sudden pangs of hunger include whole fruits, a handful of nuts, baby carrots, plain yoghurt

3.Eat on small plates:

Some studies have shown that eating off a smaller plate could help people to eat less and thus automatically reduce their calorie intake. It sounds like a weird trick, but it seems to work.

4.Chew slowly.

It can take a while for the brain to register that you’ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.

5.Have a good breakfast.

Eating a good breakfast will help reduce the temptation to eat more later in the day. Studies show that replacing grain-based Healthy breakfast can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat. Protein is the most critical nutrient when it comes to losing weight. Eating a plant based protein diet has been shown to boost metabolism by 80 to 100 calories per day while helping you feel so satiated that you eat up to 441 fewer calories per day. Protein reduces obsessive thoughts about food.Take beans and legumes. 

6.Drink plenty of water.

A high enough intake of water prevents dehydration and removes waste from your body. Dehydration is one of the primary causes of fatigue. It is often claimed that drinking water can help with weight loss, and this is true because it makes you feel full and stomach sends signals of satiety to the brain leading to reduced hunger. Drinking water can boost your metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories. One study showed that drinking a half litre of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight. Water should be taken for the whole day, always carry a water bottle with you. It is especially helpful for kidney stone disease patients.

7.Eat lots of fruit and vegetables.

These have several properties that make them effective for weight loss. They contain few calories, but a lot of fibre. They are also rich in water, which gives them a low energy density. They also take a while to chew and are very filling. Studies show that people who eat plenty of vegetables and fruits tend to weigh less. These foods are also super healthy and nutritious. Fiber is often recommended for the purpose of weight loss. Although the evidence is mixed, some studies show that fibre can increase satiety and help you control your weight over the long-term

8.Avoid overeating carbohydrate.

Refined carbohydrates are usually sugar or grains that have been stripped of their fibrous, nutritious parts (and this includes white bread and pasta). Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake only a few hours later.

Eating refined carbs is strongly linked to obesity. If you’re going to eat carbs, make sure to eat them with their natural fibre. Avoid excess of sugar, fruit juice, soda etc. Green tea is considered to promote weight loss. The best oil has been found to be Olive oil, but it is expensive and thus widely not used. Coconut oil is relatively better and economical. It has large amounts of medium chain triglycerides and has been found to be better than vegetable or mustard oils.

9.Take regular exercise.

Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health. It appears to be particularly useful to lose belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease.

One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as a starvation mode.

The best way to prevent this from happening is to do some sort of resistance exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass. Sedentary life predisposes to a lot of complications.

Exercise should be regular, and can also include brisk walking, cycling, running or any outdoor game. One must exercise five times a week at least. In a workplace, use the stairs rather than the lift. If you can, walk, or cycle short distances for local shopping, etc. rather than take the car.

10.Get enough sleep and learn to relax.

Sleep is as important as eating healthy and exercising.

Studies show that poor sleep is one of the most potent risk factors for obesity, is linked to an 89% increased risk of obesity in children, and 55% in adults.

An average of 6-8 hours’ sleep is enough for an adult. Create a good sleeping environment for yourself. Sleep may be disturbed by a poor sleeping situation, anxiety or any chronic pain. Analyze your needs and consult your doctor if you think you are suffering from anxiety which is disturbing your sleep.

Try to sleep well, as the tired brain cannot think and concentrate properly.

Learn to relax:

It is essential to relax your nerves. Have positive approach towards problems in life!

An attitude like this is full of benefits when you have to face any difficulty, and it energises a person to face the day to day hardships of life. When there is a problem, analyse the given situation and chalk out a plausible solution, and work according to those lines calmly.

Proper relaxation helps you to concentrate better and consequently, your quality of life improves. If you’re wondering how to relax, try the following:

a)Go for exercise, join a gym or go for cycling or brisk walking.

b) Read a good book

c) Meet an incredible, inspiring friend. Share your problems with a wise person whom you trust and follow his advice.

Lastly, weight loss is a continuous process and needs extreme motivation and self-control, and it is worth to maintain an ideal weight.

11.Use spices in your diet on a regular basis:

Spices have a lot of health benefits as these agents’ boost metabolism.

We must use these agents on a regular basis. Some commonly used spices and their medicinal values are outlined in this Blog.

References :

Boan, J., Kolotkin, R. L., Westman, E. C., McMahon, R. L., Grant, JP (2004) Binge eating, quality of life and physical activity improve after Roux‐en‐Y gastric bypass for morbid obesity. Obes Surg. 14: 341– 348.

Green, M. W., Elliman, N. A., Kretsch, MJ (2005) Weight loss strategies, stress, and cognitive function: supervised versus unsupervised dieting. Psychoneuroendocrinology 30: 908– 918.

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